BonPom E-Book 24 - Pumpkin Protein

E-Book 24

PUMPKIN S E E D

P R O T E I N

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ietary protein provides the amino acids needed for the renewal of many body structures including the bones, muscles, skin, hair and nails, as well as for body functions such as in the production of some hormones, enzymes and antibodies. In addition, eating protein with meals and snacks aids blood sugar control by slowing the break down of carbohydrates into glucose or fructose. This can lead to the appetite being sated and energy levels being maintained for longer periods of time between meals.

Isn’t meat the best way to get protein?

Deriving protein from plant sources rather than animal products has numerous benefits to both human health and that of the planet. Eating a diet high in animal protein and low in plant foods is associated with an increased risk of some types of cancer (1,2,3,4), type 2 diabetes (5) and heart disease (6).

According to a report by the United Nations Food and Agriculture Organisation livestock farming generates more greenhouse gases than transport (7). Much of the deforestation that is happening globally is in order to provide land for meat production.

For these reasons meat production is playing a major role in climate change, extinction of many species and the destruction of natural habitats. And if that isn’t enough to make you stop and think about your meat intake researchers have found that people who consume red meat have less attractive body odour than those who don’t! (8).

The History of Pumpkins and Their Seeds Pumpkins are native to North America but are now grown all around the world. The Native American Indians valued pumpkin seeds for their many dietary and medicinal properties. The Cherokee Indians used them in the treatment of kidney stones, urinary problems and gout. In European herbalism pumpkin seeds have long been used to expel intestinal parasites, tape worms and round worms as well as in the treatment of irritable bladder, stages 1 and 2 of benign prostatic hyperplasia and enuresis (bedwetting) in children.

Nutrients in Pumpkin Seeds The protein content of pumpkin seeds varies depending on the variety but is usually around 30%. However, BonPom’s pumpkin seed protein powder contains 65% protein as well as valuable amounts of essential fatty acids, potassium, magnesium, manganese, zinc, selenium, copper, chromium, and molybdenum (9). Research has found that adding pumpkin seed protein powder to wheat flour when making bread improves the protein digestibility of the bread (10).

Pumpkin Seeds, Blood Sugar and Diabetes Diabetes mellitus is an increasingly common, serious, costly, and potentially preventable global health problem. Protein plays a valuable role in balancing blood sugar levels as it slows down the release of sugars from carbohydrates thus reducing the need for insulin.

Protein rich pumpkin seeds have long been used in traditional medicine as an agent against the development of diabetes mellitus.

Recent research has confirmed that pumpkin seeds do indeed have anti-hyperglycaemic activity and could assist in maintaining glycaemic control (11,12). They also contain tocopherols (vitamin E compounds) with powerful antioxidant properties that can reduce some of the complications of type 2 diabetes (13).

How to use Bonpom’s Pumpkin Seed Protein Powder With its light, nutty flavour Bonpom’s pumpkin seed protein powder can be added to both sweet and savoury dishes. Try it sprinkled onto cereal, porridge or cooked grains. Stir it into yoghurt along with chopped nuts and berries. Blend it into smoothies or juices or add it to baked goods to increase their protein content. Here are some recipes to get you started.

Recipes Falafels – with a twist!

1 tbsp olive oil 1 small red onion, finely chopped 2 cloves of garlic, chopped 1 tsp cumin 1 carrot, grated 2 cans of chickpeas, drained and rinsed 3 tbsp tahini ½ cup of BonPom pumpkin seed protein powder ½ tsp rock salt or sea salt Bunch of parsley, roughly chopped Heat the oil in a pan, add the onion and cook until soft. Add the garlic and cumin and cook for a couple more minutes.

Put the onion mixture into a food processor along with all the other ingredients. Pulse until the ingredients are combined. Stop intermittently to scrape down the sides of the food processor.

If the mixture is too wet add more pumpkin powder. If it is too dry add a dash of olive oil or lemon juice.

Once you have a thick mixture that holds together well form it into small patties about 4cm across and 2cm deep. Place them onto a lined baking tray and brush with olive oil.

Bake in the oven on gas mark 5/190C for 15 minutes. Turn the patties over, return to the oven and bake for a further 10 minutes or until both sides are lightly browned.

Alternatively fry the patties in oil until just beginning to brown.

Serve in pitta breads with green salad and tahini sauce.

Pumpkin Muffins 1 cup of gluten free plain flour ½ cup of Bonpom pumpkin seed powder ½ cup of yellow corn meal 1½ tsp baking powder ½ tsp salt 2 tsp cinnamon 2 cups of pumpkin or squash purée (this can be made by baking a whole squash and scraping out the flesh once it has cooled)

References

½ cup of soya, oat or almond milk

Reuss-Borst M, Kotte J, Hartmann U, Fuger-Helmerking G, Weiss J. Nutrition Patterns in German breast cancer patients. Dtsch Med Wochenschr. 2011 Jul;136(12):575-581 Van Lonkhuijzen L, Kirsh VA, Kreiger N, Rohan TE. Endometrial cancer and meat consumption: a case cohort study. Eur J Cancer Prev. 2011 Mar 17 Lund EK, Belshaw NJ, Elliott GO, Johnson IT. Recent advances in understanding the role of diet and obesity in the development of colorectal cancer. Proc Nutr Soc. 2011 Mar 9:1-11 Stefani ED, Ronco AL, Boffetta P, Deneo-Pellegrini H, Acosta G, Mendilaharasu M. Meat consumption, meat cooking and risk of lung cancer among Uruguayan men. Asian Pac J Cancer Prev. 2010;11(6):1713-7 Odegaard AO, Koh WP, Butler LM et al. Dietary Patterns and Incident of Type 2 Diabetes in Chinese Men and Women: The Singapore Chinese Health Study. Diabetes Care. 2011 Feb 17.

Sinha R, Cross AJ, Graubard BI, Leitzmann ME, Schatzkin A. Meat intake and mortality: a prospective study over half a million people. Arch Intern Med. 2009 Mar 23;169(6):562-71 Food and Agriculture Organisation of the United Nations, Livestock a major threat to environment. Remedies urgently needed. 2006 Nov 29 Havlicek J, Lenochova P. The effect of meat consumption on body odour attractiveness.

Chem Senses. 2006 Oct;31(8):747-52 Glew RH, Glew RS, Chuang LT, Huang YS et al. Amino acid, mineral and fatty acid content of pumpkin seeds (Cucurbita spp) and Cyperus esculentus nuts in the Republic of Niger. Plant Foods Hum Nutr. 2006 Jun;61(2):51-6.

El- Soukkary FA, Evaluation of pumpkin seed products for bread fortification. Plant Foods Hum Nutr. 2001;56(4):365-84.

Teugwa CM, Boudjeko T, Tchinda BT, Mejiato PC, Zofou D. Anti-hyperglycaemic globulins from selected Cucurbitaceae seeds used as antidiabetic medicinal plants in Africa.BMC Comp Alt Med. 2013 Mar 18;13:63.

Adams GG, Imran S, Wang S, et al. The hypoglycemic effect of pumpkin seeds, Trigonelline (TRG), Nicotinic acid (NA), and D-Chiro-inositol (DCI) in controlling glycemic levels in diabetes mellitus. Crit Rev Food Sci Nutr. 2014;54(10):1322-9.

Bharti SK, Kumar A, Sharma NK, Prakash O et al. Tocopherol from seeds of Cucurbita pepo against diabetes: validation by in vivo experiments supported by computational docking. J Formos Med Assoc. 2013 Nov;112(11):676-90.

½ cup of olive oil or melted coconut oil 2 tbsp runny honey or maple syrup (optional) 3 free-range/organic eggs 1 tsp vanilla extract In a bowl combine the flour, pumpkin seed powder, corn meal, baking powder, salt and cinnamon.

In a food processor blend together the pumpkin purée, milk, oil, honey or maple syrup, eggs and vanilla extract.

Add the dry ingredients to the wet and mix well.

Spoon into lined muffin trays and bake at gas mark 5/190C for 2530 minutes. Serve hot or cold.

Chocolate Protein Bites ½ cup of dried dates or figs, soaked in hot water for 30 minutes ½ cup of Bonpom pumpkin seed protein powder ¼ cup of cacao powder 4 tbsp almond nut butter 2 tbsp maple syrup (optional) 1 tsp vanilla extract ½ cup of hazelnuts or almonds, roasted and chopped ¼ cup of hulled hemp seeds ¼ cup of grated coconut (optional) Drain the dates or figs, reserving the soak water. Put them in a food processor with the S blade along with the pumpkin seed powder, cacao powder, nut butter, maple syrup and pulse until the ingredients are just blended. You may need to scrape down the sides a few times to get all ingredients well mixed.

Stir in the chopped nuts, hemp seeds and coconut.

Spoon the mixture into a baking dish lined with greaseproof paper.

Use another piece of greaseproof paper to press the mixture evenly into the dish.

Cover and refrigerate for at least 2 hours. Cut into squares and store in an air-tight container in the fridge or freezer.

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